moxohol
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Post by moxohol on Oct 20, 2020 4:08:38 GMT
One of my favorite exercise tools is a simple loop of tight braid polyester(?) rope, rated at about 300# "max load" - an Ace Hardware term for tensile strength, as near as I can figure it. The starting length of the rope is about 3' (36") and the one I'm using now is 1/2" OD rope. After taping around the rope at the spot where it will be cut to length, I cut it and melt the rope ends to keep it from fraying. I slide two pieces of vinyl tubing onto the rope to be used as handles. The tubing has an ID of twice the diameter of the rope. I tie a square knot in the rope and push/pull the knot into one of the handles with the knot leaving rope ends long enough to be visible at the end of the handle - just to reassure me the knot is still tied. When complete, it makes something similar to the Iso-bow. Very handy for stretches, flexing and SR, plus, I like the feel of the stretch I get by hanging the loop over my hang bar and holding the handles, palms facing and knuckles touching while hanging and swaying. It probably takes longer to read this than it does to make this tool. It's also very inexpensive to make, much less than a real Iso-bow. Not as long as mine. I'm the chump!
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moxohol
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Post by moxohol on Oct 20, 2020 4:13:01 GMT
One of my favorite exercise tools is a simple loop of tight braid polyester(?) rope, rated at about 300# "max load" - an Ace Hardware term for tensile strength, as near as I can figure it. The starting length of the rope is about 3' (36") and the one I'm using now is 1/2" OD rope. After taping around the rope at the spot where it will be cut to length, I cut it and melt the rope ends to keep it from fraying. I slide two pieces of vinyl tubing onto the rope to be used as handles. The tubing has an ID of twice the diameter of the rope. I tie a square knot in the rope and push/pull the knot into one of the handles with the knot leaving rope ends long enough to be visible at the end of the handle - just to reassure me the knot is still tied. When complete, it makes something similar to the Iso-bow. Very handy for stretches, flexing and SR, plus, I like the feel of the stretch I get by hanging the loop over my hang bar and holding the handles, palms facing and knuckles touching while hanging and swaying. It probably takes longer to read this than it does to make this tool. It's also very inexpensive to make, much less than a real Iso-bow. Good stuff mate sounds like it will get the job done ! I've got an Alexander Zass style isometric chain with handles that "I made" a few years ago which is basically just a long steel chain with carbine clips and handles , I can adjust the length for all kinds of different moves although i haven't used it for a while i will have to get it out again. Did u know that Zass recommended sandbag work after an isometric session? It's printed in the russian course version. Even, I didn't know that & I'm pretty savvy! Of course, calisthenics is an excellent program to compliment isometrics as iso's are normally used as an adjunct or prelude to mainstay training. "Post Activation Potentiation" specifically. Long muscle length is the best position to contract in prior to ur exercise session.
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Deleted
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Post by Deleted on Oct 20, 2020 7:05:28 GMT
Good stuff mate sounds like it will get the job done ! I've got an Alexander Zass style isometric chain with handles that "I made" a few years ago which is basically just a long steel chain with carbine clips and handles , I can adjust the length for all kinds of different moves although i haven't used it for a while i will have to get it out again. Did u know that Zass recommended sandbag work after an isometric session? It's printed in the russian course version. Even, I didn't know that & I'm pretty savvy! Of course, calisthenics is an excellent program to compliment isometrics as iso's are normally used as an adjunct or prelude to mainstay training. "Post Activation Potentiation" specifically. Long muscle length is the best position to contract in prior to ur exercise session. Yeah I've seen the Zass sandbag course pictures actually the other day but i never looked into it as i was looking for earl liederman courses to download but couldn't find any, i usually do my isometrics post workout , they keep my punches , kicks and movement fast and powerful .
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Post by mr potatohead on Oct 20, 2020 11:08:03 GMT
One of my favorite exercise tools is a simple loop of tight braid polyester(?) rope, rated at about 300# "max load" - an Ace Hardware term for tensile strength, as near as I can figure it. The starting length of the rope is about 3' (36") and the one I'm using now is 1/2" OD rope. After taping around the rope at the spot where it will be cut to length, I cut it and melt the rope ends to keep it from fraying. I slide two pieces of vinyl tubing onto the rope to be used as handles. The tubing has an ID of twice the diameter of the rope. I tie a square knot in the rope and push/pull the knot into one of the handles with the knot leaving rope ends long enough to be visible at the end of the handle - just to reassure me the knot is still tied. When complete, it makes something similar to the Iso-bow. Very handy for stretches, flexing and SR, plus, I like the feel of the stretch I get by hanging the loop over my hang bar and holding the handles, palms facing and knuckles touching while hanging and swaying. It probably takes longer to read this than it does to make this tool. It's also very inexpensive to make, much less than a real Iso-bow. Not as long as mine. I'm the chump! What are you talking about, m8?
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moxohol
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Post by moxohol on Oct 20, 2020 11:44:11 GMT
Not as long as mine. I'm the chump! What are you talking about, m8? "It probably takes longer to read this than it does to make this tool........." My reply wasn't a double entendre. I was self-deprecating here. My response ties into the prior comment u made about my rebuttal to macky with all the greater than & less than parentheses & the neat little complimentary punctuations that rendered my long print unreadable & boring. An utter waste of your time. *sniff*
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moxohol
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Post by moxohol on Oct 20, 2020 11:58:21 GMT
Did u know that Zass recommended sandbag work after an isometric session? It's printed in the russian course version. Even, I didn't know that & I'm pretty savvy! Of course, calisthenics is an excellent program to compliment isometrics as iso's are normally used as an adjunct or prelude to mainstay training. "Post Activation Potentiation" specifically. Long muscle length is the best position to contract in prior to ur exercise session. Yeah I've seen the Zass sandbag course pictures actually the other day but i never looked into it as i was looking for earl liederman courses to download but couldn't find any, i usually do my isometrics post workout , they keep my punches , kicks and movement fast and powerful . Just looking at u would make anyone shit themselves or pick up a chair. I know I'd check to see if I still had a pint to aim AT U (& run like hell). Zass had this nice isometric move where u keep ur legs spread (sounds suggestive?), shoulder width apart, knees bent & place a hand on the side of the opposite knee. Take the same side hand & grab the wrist of ur opposing hand which is on the knee. Then contract (push/pull) into the resulting twist. I found it really helps ur torque. It really helped with my backhand & forward swing. Bigtime. Excuse me but ur suppose to do ur isometrics BEFORE u do ur calisthenics or weights. It's the best method & the general coach consensus. Yeah, yeah...who the hell am I to talk?
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Post by mr potatohead on Oct 20, 2020 12:42:21 GMT
What are you talking about, m8? "It probably takes longer to read this than it does to make this tool........." My reply wasn't a double entendre. I was self-deprecating here. My response ties into the prior comment u made about my rebuttal to macky with all the greater than & less than parentheses & the neat little complimentary punctuations that rendered my long print unreadable & boring. An utter waste of your time. *sniff* Ah, OK. Sorry m8. I thought you'd want to know. Read my signature line below. Everyone should feel free to critique anything I write on here ...... and they usually do, I think.
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Post by mr potatohead on Oct 20, 2020 13:02:47 GMT
I understand self depreciation. Since I never actually researched the PC definition, I used to assume that "Paleo" was any pre-industrial-agricultural age food that i.e. my great-great grandparents would have eaten. When I joined Bruce's Zen forum and before I had chosen an avatar, in my second ever post I mentioned various "Paleo" foods - as I thought they were. One that I mentioned was potato. Our Dynamic Administrator followed with his post, "Potatoes aren't Paleo!" I've been mr potatohead ever since and not changed it except for a brief period of avatar swapping with Hager, which we did just to mess with people's heads.
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Deleted
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Post by Deleted on Oct 20, 2020 13:32:18 GMT
Just looking at u would make anyone shit themselves or pick up a chair. I know I'd check to see if I still had a pint to aim AT U (& run like hell). Zass had this nice isometric move where u keep ur legs spread (sounds suggestive?), shoulder width apart, knees bent & place a hand on the side of the opposite knee. Take the same side hand & grab the wrist of ur opposing hand which is on the knee. Then contract (push/pull) into the resulting twist. I found it really helps ur torque. It really helped with my backhand & forward swing. Bigtime. Excuse me but ur suppose to do ur isometrics BEFORE u do ur calisthenics or weights. It's the best method & the general coach consensus. Yeah, yeah...who the hell am I to talk? to be honest I'm not strict when i do my isometrics but it does tend to be after I've completed my calisthenics and sometimes mix them in with my calisthenics as a circuit . I love the sound of that Zass exercise for rotational power mate have you got any pictures detailing how it is performed ?? I kinda get what you are saying but seeing it being done would really help .
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moxohol
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Post by moxohol on Oct 20, 2020 14:01:48 GMT
Just looking at u would make anyone shit themselves or pick up a chair. I know I'd check to see if I still had a pint to aim AT U (& run like hell). Zass had this nice isometric move where u keep ur legs spread (sounds suggestive?), shoulder width apart, knees bent & place a hand on the side of the opposite knee. Take the same side hand & grab the wrist of ur opposing hand which is on the knee. Then contract (push/pull) into the resulting twist. I found it really helps ur torque. It really helped with my backhand & forward swing. Bigtime. Excuse me but ur suppose to do ur isometrics BEFORE u do ur calisthenics or weights. It's the best method & the general coach consensus. Yeah, yeah...who the hell am I to talk? to be honest I'm not strict when i do my isometrics but it does tend to be after I've completed my calisthenics and sometimes mix them in with my calisthenics as a circuit . I love the sound of that Zass exercise for rotational power mate have you got any pictures detailing how it is performed ?? I kinda get what you are saying but seeing it being done would really help . Unfortunately not. It's a weird exercise. I'll have to break it down in detail. Sit down on a kitchen chair. Sit upright & naturally. Place both hands on top of ur knees. Take a hand & cross one over to the opposite knee. Now, keep that arm locked str8. Keep that position. Now, take the other hand that's still resting on ur knee & grasp the opposing wrist (knuckles up). Keep that entire position u have at this time & rise with ur knees not the hips. As u stand up while retaining that position you'll be forced to bend over (OH NO!!) at the waist roughly 45 degrees. U now have a rough draft of the desired position I speak of. Push with the str8 arm & hand pressing against the SIDE of the other knee. Pull with the other hand around the grasped wrist (keep that same side elbow in tight). I think u get the picture now? U may have to widen your stance, bend the knees more or less & fidget with the pushing hand/arm for max effect. Play with it for a bit & I guarantee you will get what I'm after. Just remember to keep your lumbar & spine str8 at all times while engaging.
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Post by Deleted on Oct 20, 2020 17:30:34 GMT
to be honest I'm not strict when i do my isometrics but it does tend to be after I've completed my calisthenics and sometimes mix them in with my calisthenics as a circuit . I love the sound of that Zass exercise for rotational power mate have you got any pictures detailing how it is performed ?? I kinda get what you are saying but seeing it being done would really help . Unfortunately not. It's a weird exercise. I'll have to break it down in detail. Sit down on a kitchen chair. Sit upright & naturally. Place both hands on top of ur knees. Take a hand & cross one over to the opposite knee. Now, keep that arm locked str8. Keep that position. Now, take the other hand that's still resting on ur knee & grasp the opposing wrist (knuckles up). Keep that entire position u have at this time & rise with ur knees not the hips. As u stand up while retaining that position you'll be forced to bend over (OH NO!!) at the waist roughly 45 degrees. U now have a rough draft of the desired position I speak of. Push with the str8 arm & hand pressing against the SIDE of the other knee. Pull with the other hand around the grasped wrist (keep that same side elbow in tight). I think u get the picture now? U may have to widen your stance, bend the knees more or less & fidget with the pushing hand/arm for max effect. Play with it for a bit & I guarantee you will get what I'm after. Just remember to keep your lumbar & spine str8 at all times while engaging. I just went through the whole motion as I read it step by step and I'm pretty sure i got it and can definitely feel how that will help with rotational power and strength . Cheers for that mate and for explaining it for me 👍
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moxohol
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Post by moxohol on Oct 20, 2020 18:00:39 GMT
Unfortunately not. It's a weird exercise. I'll have to break it down in detail. Sit down on a kitchen chair. Sit upright & naturally. Place both hands on top of ur knees. Take a hand & cross one over to the opposite knee. Now, keep that arm locked str8. Keep that position. Now, take the other hand that's still resting on ur knee & grasp the opposing wrist (knuckles up). Keep that entire position u have at this time & rise with ur knees not the hips. As u stand up while retaining that position you'll be forced to bend over (OH NO!!) at the waist roughly 45 degrees. U now have a rough draft of the desired position I speak of. Push with the str8 arm & hand pressing against the SIDE of the other knee. Pull with the other hand around the grasped wrist (keep that same side elbow in tight). I think u get the picture now? U may have to widen your stance, bend the knees more or less & fidget with the pushing hand/arm for max effect. Play with it for a bit & I guarantee you will get what I'm after. Just remember to keep your lumbar & spine str8 at all times while engaging. I just went through the whole motion as I read it step by step and I'm pretty sure i got it and can definitely feel how that will help with rotational power and strength . Cheers for that mate and for explaining it for me 👍 I prefer to have my index & thumb making a "V" on the side of my kneecap. Sounds petty but I do feel a better grip on my pushing wrist as I pull with the other hand. A good solid leg stance also enables a better torque. When I engage it's done slowly to the maximum & then slowly released. The act does have shearing action. So, I don't just jump right into it. The whole purpose of the muscles attached to the spine is to keep it neutral at all times. Not all of us are like a 16 year female gymnast who can bend & twist like a pretzel!
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pierinifitness
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Post by pierinifitness on Oct 20, 2020 20:11:23 GMT
This was my early morning workout today. I mistakenly said it was a 60-mile walk. Meant to say 60-minute walk, actually 3.0 miles in 64 minutes, started at 7:12 am before it got hot.
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Post by Deleted on Oct 20, 2020 21:05:36 GMT
This was my early morning workout today. I mistakenly said it was a 60-mile walk. Meant to say 60-minute walk, actually 3.0 miles in 64 minutes, started at 7:12 am before it got hot. Looks like a beautiful place to live 👍
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moxohol
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Post by moxohol on Oct 20, 2020 21:06:12 GMT
"It probably takes longer to read this than it does to make this tool........." My reply wasn't a double entendre. I was self-deprecating here. My response ties into the prior comment u made about my rebuttal to macky with all the greater than & less than parentheses & the neat little complimentary punctuations that rendered my long print unreadable & boring. An utter waste of your time. *sniff* Ah, OK. Sorry m8. I thought you'd want to know. Read my signature line below. Everyone should feel free to critique anything I write on here ...... and they usually do, I think. When u enter the public forum where the exchange of ideas & assertions take place, u are subject to public scrutiny & peer evaluation. If someone knocks me I'm game to learn. If I think I can help, I'll contribute. If they think I'm full of shit, life goes on! if they want to throw stones, I'll make my lunch.
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